Wednesday, March 14, 2012

A/B WOD


TABATA Something Else - "The Basics"
Eight rounds each of twenty seconds of work, followed by 10 seconds of rest, of the following exercises:

Pushups
Supermans
Air squats
situps

-Score total number of reps completed
-Coaches: Set up 4 stations and have the athletes move to the next station after 8 rounds are reached

Then,
100 Double Unders (3:1 singles)
For time.

Feat of Strength (time permitting):
Max strict toes to bar, without dropping from the bar.
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STRENGTH (Optional and Independent):

Once you have your 1 rep max calculated, you are going to find your

TRAINING max by taking 90% of your 1 rep max (see yesterday's post for 1 rep max calculator) .
EXAMPLE 143lbs x .90 = 128.7 (I'll round up to 130)  So my TRAINING
max for deadlift is 130.

For today's wod:

BACKSQUAT

5 reps @ 65% of training max  (example 130x 0.65=84.5 or 85lbs)
5 reps @ 75% of training max (example 130x 0.75 = 97.5 or 100lbs)
5 reps @ 85% of training max (example 130x 0.85 = 110.5 or 110)

Again, this pattern will be the same for each lift this week.